Which vegetables have the most fiber?
The food highest in fiber per 100 g is Fungi, Cloud ears, dried at 70.1 g, followed by Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry (36.7 g) and Parsley, freeze-dried (32.7 g). Values are per 100 g of food.
| # | Food | Category | Fiber per 100 g (g) | kcal / 100 g | Protein (g / 100 g) |
|---|---|---|---|---|---|
| 1 | Fungi, Cloud ears, dried | Vegetables and Vegetable Products | 70.1 | 284 | 9.3 |
| 2 | Seaweed, Canadian Cultivated EMI-TSUNOMATA, dry | Vegetables and Vegetable Products | 36.7 | 259 | 15.3 |
| 3 | Parsley, freeze-dried | Vegetables and Vegetable Products | 32.7 | 271 | 31.3 |
| 4 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 28.7 | 324 | 10.6 |
| 5 | Peppers, pasilla, dried | Vegetables and Vegetable Products | 26.8 | 345 | 12.3 |
| 6 | Chives, freeze-dried | Vegetables and Vegetable Products | 26.2 | 311 | 21.2 |
| 7 | Radishes, oriental, dried | Vegetables and Vegetable Products | 23.9 | 271 | 7.9 |
| 8 | Carrot, dehydrated | Vegetables and Vegetable Products | 23.6 | 341 | 8.1 |
| 9 | Peppers, ancho, dried | Vegetables and Vegetable Products | 21.6 | 281 | 11.9 |
| 10 | Peppers, sweet, red, freeze-dried | Vegetables and Vegetable Products | 21.3 | 314 | 17.9 |
| 11 | Tomato powder | Vegetables and Vegetable Products | 16.5 | 302 | 12.9 |
| 12 | Shallots, freeze-dried | Vegetables and Vegetable Products | 15.7 | 348 | 12.3 |
| 13 | Tomatoes, sun-dried | Vegetables and Vegetable Products | 12.3 | 258 | 14.1 |
| 14 | Mushrooms, shiitake, dried | Vegetables and Vegetable Products | 11.5 | 296 | 9.6 |
| 15 | Grape leaves, raw | Vegetables and Vegetable Products | 11.0 | 93 | 5.6 |
| 16 | Fireweed, leaves, raw | Vegetables and Vegetable Products | 10.6 | 103 | 4.7 |
| 17 | Leeks, (bulb and lower-leaf portion), freeze-dried | Vegetables and Vegetable Products | 10.4 | 321 | 15.2 |
| 18 | Grape leaves, canned | Vegetables and Vegetable Products | 9.9 | 69 | 4.3 |
| 19 | Kanpyo, (dried gourd strips) | Vegetables and Vegetable Products | 9.8 | 258 | 8.6 |
| 20 | Onions, dehydrated flakes | Vegetables and Vegetable Products | 9.2 | 349 | 8.9 |
| 21 | Potatoes, scalloped, dry mix, unprepared | Vegetables and Vegetable Products | 8.6 | 358 | 7.8 |
| 22 | Pumpkin pie mix, canned | Vegetables and Vegetable Products | 8.3 | 104 | 1.1 |
| 23 | Potatoes, baked, skin, without salt | Vegetables and Vegetable Products | 7.9 | 198 | 4.3 |
| 24 | Potatoes, baked, skin only, with salt | Vegetables and Vegetable Products | 7.9 | 198 | 4.3 |
| 25 | Wasabi, root, raw | Vegetables and Vegetable Products | 7.8 | 109 | 4.8 |
| 26 | Seaweed, agar, dried | Vegetables and Vegetable Products | 7.7 | 306 | 6.2 |
| 27 | Beans, fava, in pod, raw | Vegetables and Vegetable Products | 7.5 | 88 | 7.9 |
| 28 | Potatoes, mashed, dehydrated, granules without milk, dry form | Vegetables and Vegetable Products | 7.1 | 372 | 8.2 |
| 29 | Potatoes, mashed, dehydrated, granules with milk, dry form | Vegetables and Vegetable Products | 6.6 | 357 | 10.9 |
| 30 | Potatoes, mashed, dehydrated, flakes without milk, dry form | Vegetables and Vegetable Products | 6.6 | 354 | 8.3 |
| 31 | Yeast extract spread | Vegetables and Vegetable Products | 6.5 | 185 | 23.9 |
| 32 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 6.4 | 132 | 8.5 |
| 33 | Cowpeas (blackeyes), immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 6.4 | 131 | 8.5 |
| 34 | Lima beans, immature seeds, frozen, baby, unprepared | Vegetables and Vegetable Products | 6.0 | 132 | 7.6 |
| 35 | Potato flour | Vegetables and Vegetable Products | 5.9 | 357 | 6.9 |
| 36 | Tomatoes, sun-dried, packed in oil, drained | Vegetables and Vegetable Products | 5.8 | 213 | 5.1 |
| 37 | Sweet Potatoes, french fried, frozen as packaged, salt added in processing | Vegetables and Vegetable Products | 5.7 | 182 | 2.2 |
| 38 | Artichokes, (globe or french), cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 5.7 | 53 | 2.9 |
| 39 | Artichokes, (globe or french), cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 5.7 | 51 | 2.9 |
| 40 | Beans, pinto, immature seeds, frozen, unprepared | Vegetables and Vegetable Products | 5.7 | 170 | 9.8 |
| 41 | Peas, green, raw | Vegetables and Vegetable Products | 5.7 | 81 | 5.4 |
| 42 | Lima beans, immature seeds, frozen, fordhook, unprepared | Vegetables and Vegetable Products | 5.5 | 106 | 6.4 |
| 43 | Potatoes, microwaved, cooked in skin, skin, without salt | Vegetables and Vegetable Products | 5.5 | 132 | 4.4 |
| 44 | Peas, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 5.5 | 84 | 5.4 |
| 45 | Potatoes, microwaved, cooked, in skin, skin with salt | Vegetables and Vegetable Products | 5.5 | 132 | 4.4 |
| 46 | Peas, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 5.5 | 84 | 5.4 |
| 47 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 5.4 | 162 | 9.3 |
| 48 | Lima beans, immature seeds, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 5.4 | 123 | 6.8 |
| 49 | Artichokes, (globe or french), raw | Vegetables and Vegetable Products | 5.4 | 47 | 3.3 |
| 50 | Beans, pinto, immature seeds, frozen, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 5.4 | 162 | 9.3 |
Method
- Values are per 100 g of food, as reported in USDA FoodData Central.
- Source: SR Legacy (April 2018 release) and Foundation Foods (April 2026 release), deduplicated.
- The table lists the top 50 foods, sorted by the ranking value.
This list ranks foods by fiber per 100 g, so the entries near the top are the most concentrated sources of fiber by weight within vegetables.
Values are per 100 g of food. A high rank means high fiber density, not that a food is the only or best choice overall.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. SR Legacy (April 2018).
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Foundation Foods (April 2026).